30 min " AMRAP "

for quality / at

600 m row
50 DU tai 30 rower over jumps
20 box over steps
10 lateral burpees
5 Bar MU / 10 pull ups

Bar MU progressions

Strength:

3 x
5x Banded kip + press
5x Jump Bar MU
5x strict C2B pull ups

3 x 20-30 sec ring row hold
3 x 20-30 sec ring support hold top
3 x 30-30 sec ring support hold bottom

Amrap 8
20 double
Ladder + 3 dumbell 22 kg
3' test
Amrap 3
Ladder + 3 burpees e front squat 50 kg

Open Gym klo 16:00 - 17:00
InBody mittaus klo 16:00 - 20:00.

maastaveto

3 x 6, AHAP

Single-dumbbell overhead squat 5-5-5-5-5 reps

Bench press 3-3-3-3-3 reps

5 attempts at a max set of triple-unders

Rinnalleveto + saksityöntö,

3 x 1+1, 90 - 95 %

Back squat 3x5 @ 65%

4 Rounds for Time
2 Squat Cleans (185/125 lb)
15 Push-Ups
99 Double-Unders
12 Sit-Ups
23 Deadlifts (185/125 lb)
13 Box Jumps (24/20 in)

Seated shoulder press 3x6, 1x4